Posts Tagged ‘personal training’

During this phase of our T3 training program our T3 clients have “enjoyed” one session per week of Isometric Exercises.

We have gotten some good feedback on the Isometric sessions so I thought I would share with you what Isometric training is and why it can be an important part of your training program,

What is Isometric Training?

Every muscle in your body contracts several different ways. One way for our muscles to contract is concentrically. A concentrically contracting muscle is being shortened. Think of curling a dumbbell up to your shoulder, you are shortening the bicep muscle group when you are concentrically lifting/curling the dumbbell.

Another way for our muscles to contract is eccentrically. This is when our muscles are contracting and lengthening at the same time. Think about that same dumbbell bicep curl that I mentioned and now lower it until your arm is straight. You are contracting and lengthening the bicep muscle group as you are lowering the dumbbell.

A third way for your muscles to contract is isometrically. This type of contraction happens without the muscle(s) changing length. The muscles are static in a particular position. A few good examples of isometric exercises when done correctly are:

Hardstyle Planks

Split Squat Holds

Squat Holds

Chin Up/Pull Up Holds

Push Up Position Holds

Band Pull Apart Holds

Farmers or Suitcase Kettlebell Holds

The term “holds” is a dead giveaway for an isometric exercise.

What makes Isometric training beneficial?

One of the main benefits of Isometric training is activation.

The body is able to activate nearly all available motor units in the muscle or muscle groups which is difficult to do with the other two types of contractions.

If you have ever held an isometric contraction for 6-10 seconds, you will know exactly what I mean by “able to activate nearly all available motor units in the muscle or muscle groups”. Creating as much muscular tension as possible will activate more motor units and therefore help you to become stronger.

Back in the 1950s, researchers Hettinger and Muller found a single daily effort of two-thirds of a person’s maximum effort exerted for six seconds at a time for ten weeks increased strength about 5% per week, while Clark and associates demonstrated static strength continued to increase even after the conclusion of a five-week program of isometric exercises.

Another benefit of Isometric Training is if you have an injury or a “sticking point”, (think midway through the push up when your lower back begins to sag) you can train in that particular joint range risk free while improving strength.

Isometric training is used widely in physical therapy settings to retrain the muscle(s) to activate.

Isometric training is another way to help you get stronger. At Pinnacle we are always looking for ways to make you stronger, more resilient and help you reach your goals more quickly. At Pinnacle we are always looking for ways to make you stronger, more resilient and help you reach your goals more quickly.

I know COOPERTITION isn’t really a word but I like what it stands for. It combines the best of Competition and Cooperation.

Many times we think of these words as separate but when they are combined in a positive environment they can lead to great things.

While I was at my Mastermind meeting in South Carolina we were told by the leaders of the Mastermind group that they were tracking our numbers (business finances, total number of clients, retention, clients lost etc.) and they ranking us based on those results against each other and others within our organization of fitness business owners.

GAME ON!!!

Hearing this little piece of information raised the stakes of our meeting to another level! We all want the best for each other and COOPERATE to help each other succeed but at the same time there isn’t one of us who wants to be in second place or worst last! We are all COMPETITIVE and want to win.

When you combine the best of cooperation and competition you get COOPERTION!

I want you to compete against each other in and out of the gym. Challenge yourself against someone who you think is stronger than you. Challenge yourself against someone who you know shows up to every workout and busts their butt every time in the gym. Challenge yourself against someone you know is doing their cardio on their days off. Challenge yourself against someone who is planning their meals weekly to ensure their success.

Knowing all of our clients if you let that person know you were competing against them they would gladly cooperate and let you know what they were doing to succeed. The fastest way to success is do what other successful people are doing.

Who are you going to challenge? How are you going to measure your success? Get started today!

Running around the house with scissors (just seeing if you were still paying attention)

Desserts

Hanging around negative people

Eating anything with high fructose corn syrup

Fried food

Drinking Alcohol

I dare you to pick that one habit/behavior that you don’t want choose because you think it is going to be too hardand stick to it for 28-days. The bigger the risk the bigger the reward!

If you choose to accept the 28- Day Challenge please let me know what you are adding or subtracting. I would like to help you along the way.

If you think changing one of your habits will impact your body and you want to take measurements before we start and after let me know and we will schedule a time to take measurements (Body composition and tape measurements of arms, hips, and waist).

Lets end the summer what some healthy positive changes!

Make it a great week!

Committed to Your Success,

Adam

P.S. Tell me the habit you are changing and I will tell you mine!

P.P.S. If you have a friend or family that would like to do this with us invite them along. The more the better!

The secret weapon I am going to use to drop a few percentage points of body fat during the Transformation Contest in a meal system called Meal Movement. Two of the most common complaints I hear from our members is 1. I don’t have time to cook healthy meals for myself and 2. I don’t like the way “healthy” food tastes. Meal Movement solves both of these problems with fully cooked delicious breakfasts, lunches, dinners and snacks that take about 2 minutes to prepare.

I know what you are thinking and I thought the same thing. NO WAY!!!! I know a gimmick when I see one and this is too good to be true. It isn’t too good to be true. I purchased the lunches and dinners last Fall and they not only tasted great and it only took about 2 minutes to prepare. The meals worked great for a quick lunch and a quick dinner after a long day in the gym.

I don’t believe this is a permanent solution to fat loss but it is a great option for people who don’t have time to cook healthy meals and want something that tastes good. Also, if you are someone who struggles with portion control all the guess work is taken out. Everything is pre-measured when prepared.

If you are running in the upcoming Beach to Bay marathon I wish you luck. The four-plus miles may be a little tough on you if you haven’t been putting in the miles. For a successful and less painful race I have added a few tips that will help you perform better and recover faster.

1. Hydrate: Pre-race check your urine color. You want it to be a light yellow like lemonade. Don’t drink too much and get water logged, just enough to take the dark orange color out of your urine. Research has shown that just a 2% reduction in hydration can lead to a 20% reduction in performance.

2. Roll Your Feet: While standing put a tennis ball, softball, or golf ball under one foot and roll the bottom of your foot against the ball. The softer the ball the better at first. You may want to work up to a more rigid ball later. Roll behind your toes, the arch of your foot, the outside of your foot and the heel. If you find any bumps (trigger points) roll on them for about 30 seconds until they release.

3. Don’t carb load the night before: The 80’s are over and so is carb loading the night before the big race. Research shows that we want to begin the process of carbohydrate loading several days before. For 4-plus miles you don’t really need to carb load at all. Eat a healthy non-greasy meal the night before and you will be fine.

4. Eat a light breakfast: You want to eat a light breakfast with minimal fiber. You don’t want to run on an empty stomach and you don’t want a full bloated stomach. Bananas and peanut butter usually do the trick.

5. Encourage others: Every person you pass give them “atta boy/girl” or “keep it up”, or my personal favorite, “TIGHT GLUTES, TIGHT ABS, SHOULDERS BACK AND DOWN”!!! Just kidding about the last one. Encourage those who are struggling a bit. We all need a little encouragement.

If you are not going to be running stay away from Padre Island on the 21st in the morning but go to Cole Park around 10am. It is a blast!